Author Archive

15 Jul
by: Published in Uncategorized

WOD: Team WOD: For time:

1000M Row
100 Double Unders
900M Row
90 Sit Ups
800M Row
80 Push Ups
700M Row
70 Air Squats
600M Row
60 Box Jumps (24/20)
500M Row
50 Pull Ups
400M Row
40 Walking Lunges
300M Row
30 Burpees
200M Row
20 Knees to Elbows
100M Row
10 Handstand Push Ups

The rowing and the reps can be broken up anyhow.


More ideas today…

If things are going well, but it feels like you could use a little more time with certain moves, then maybe a personal training session could be exactly what you need.  Certainly skills like Kipping, Cleans, Split Jerks, Snatching, Double Unders, and so on, can be very difficult to obtain.  A private session with one of our truly outstanding coaches could elevate your capacity and allow  you take your skills to the next level.  Having some one-on-one attention is about as close to a shortcut as you are going to get when it comes to improving your fitness.  So, if you are interested, speak with your favorite coach about scheduling a private session!

Last set of ideas tomorrow,



Princess Swanson liked this post
14 Jul
by: Published in Uncategorized

Pre WOD: Every 90 seconds for 15 minutes:

5 Deadlifts
15 Sit Ups
20 Double Unders

Try and add weight every two sets

WOD: 10 min AMRAP of:

2 Deadlifts (50% of heaviest Pre WOD)
2 Over the Bar Burpees
4 Deadlifts (50% of heaviest Pre WOD)
4 Over the Bar Burpees

Continue this pattern until time expires


Cheesy, but important…

Before you speak with a coach about improving everything in your life, you have a little bit of homework to do.  First, get a clear idea of what you are looking to improve.  Do you want abs?  Do you want to win Olympic Gold in the Clean and Jerk?  Do you want to get 1 Pull Up?  Before setting your goals, take a look at the following and then #approachacoach:

Specific (what are you looking to get out of your fitness)
Measurable (“looking good” or “lift heavy things” are not good goals)
Action-oriented (CrossFit has plenty of variety for this)
Realistic (Muscle Ups before Pull Ups?)
Time Oriented (give yourself a deadline to accomplish your goals!)

I know you have seen the “SMART” goals acronym before, but it applies to this, just like anything else.

More ideas tomorrow,



13 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 12 minutes:

Odd: 30 second Hollow Hold / 30 second Top of Chin Up Hold
Even: 30 second Superman Hold / 30 second Ring Support Hold

WOD: 4 rounds for quickest round:

200M Run
7 KB Clean (24/16) + 7 KB One Arm Swings (24/16) (each side)
12 Toes to Bar

Rest 1 minute after the last person is done
Everyone starts each round together
Your slowest round is your score



I want to give credit to Coach Justin for the hashtag, but this is a very important point.  If you have ever had questions about your fitness here at Reebok CrossFit Back Bay, feel free to walk up to a coach and talk to them about it.  We, as a staff, are here to help you with reaching your exercise goals whether they are to look better naked or raise your performance to the next level.  In the coming days, we are going to talk about some of the other tools you can employ to maximize your health and fitness with us!

Goal setting tomorrow!,



Gram Tusia, Princess Swanson liked this post
12 Jul
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy single Squat Snatch

WOD: Dating Sage: 5 rounds for time of:

10 Power Snatch (95/65)
15 Pull Ups
10 Thrusters (95/65)

15 minute time limit


Week!  Preview!  Time!…

Today:  Continuing the Oly lifting barrage
Tuesday:  Some gymnastics to balance out the barbell-esque week
Wednesday:  Heavy Deadlifts with some fast Deadlifts
Thursday:  Team WOD!!! (22 Bowens with rowing)
Friday:  A monster shoulder day (very excited to see how this goes)!

The summer fitness fiesta continues,



11 Jul
by: Published in Uncategorized

Team WOD: For time:

10000/6500 lbs. of Back Squat
30 Buddy Push Ups
7000/4500 lbs. of Front Squats
30 Buddy Push Ups
5000/3500 lbs. of Overhead Squats
30 Buddy Push Ups


Warning:  Math ahead…

We have done this before and if you know your breakdown, then you are about a quarter step ahead of the game.  If you do not know your breakdown, then allow me to assist you!  Click here and all of your problems will be answered.

But only as far as today is concerned,




Gram Tusia, Princess Swanson liked this post
10 Jul
by: Published in Uncategorized

Team WOD: 8 rounds for time of:

10 Thrusters (95/65)
15 Pull Ups
20 Wall Balls (20/14)
25Russian Kettlebell Swings (24/16)
30 Double Unders

Partners perform alternating exercises


Scavenger hunt!!!!…

When:  July 18th (a week from today) from 10 AM – 1 PM (meet at St. James at 9:30)
Where:  St. James location (Box 1)
What:  Coach Angelo has prepared a special treat for everyone who is planning on playing.  From the man himself:

Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification.  The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!

Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team.

May the force be ever in your favor,



Princess Swanson liked this post
09 Jul
by: Published in Uncategorized

Pre WOD: Every 2 minutes for 10 minutes:

6 Press
6 Push Press
6 Push Ups
2 Reverse Wall Climbs

WOD: EMOTM for 12 minutes:

3 Thrusters (115/75)
4 Over the Box Jump Burpees (24/20)


My hopes for you…

I hope that you think this workout is as easy to perform as it was to type.  I hope that you see only 7 reps per minute and think you have this in the bag.  I hope that you have all of your equipment ready to go and think that this is going to be 12 minutes of picnic-ing.  I hope you crush that first minute and bob your head in celebration.  I also hope that this happens every single minute.

One of these hopes will be in vain,



08 Jul
by: Published in Uncategorized

Please note that the evening Endurance classes will be taking place at the Fenway track.  Don’t forget to bring all of the things you are going to need (water, towels, etc.)

WOD: 5 rounds for time of:

400M Run
10 Kettlebell Swings (24/16)
10 Burpees
10 Box Jumps (24/20)
10 Pull Ups
10 Sit Ups
10 Wall Balls (20/14)


Kelly much?…

Taking a new twist on one of the “girl” workouts from can certainly spice things up.  Adding four new movements and cutting  the reps way down gives this old WOD some new life.  There is still a ton of robustness to achieve today.  Also, it is important to note that more than before, the transitions are going to matter immensely with all of the changes in this workout.

Variety is the spice of life,



Princess Swanson liked this post
07 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 15 minutes:

3 Deadlifts

Hold High Plank in the remainder of the first 30 seconds of each minute

WOD: 21-15-9 reps for time of:

Deadlifts (66% of your highest load in the Pre WOD)
7 Reverse Wall Climbs after each set of Deadlifts


Online traffic…

So I got curious about the traffic for our website and I was given some pretty neat information.  As you can imagine, most of the people who visit the site are from this country, but we do have some international visitors that I would like to greet.  In the off-chance that you guys are reading this today, I hope you enjoy it!

Hello Canadians!  Crush your WODs today!
Cześć przyjaciele. Zapraszamy na trening dziś
Hi Australians!  Enjoy your fitness tomorrow!
Hallo Freunde. Genießen Sie Ihr Training heute

Just bringing people together,




Stephen Berry, Gram Tusia liked this post
06 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 14 minutes:

Odd: 12 Pistols (alternating legs)
Even: 5 Toes to Bar + 3 Deadlifts (no more than 200% of what you are planning to use in WOD)

WOD: Nasty Girls: 3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Clean (135/95)


Click here

That was the original video for this workout and those three women (Nicole C. / Annie S. / Eva T.) are some of the CrossFit OGs.  These three women have workouts named after them (two of which we have done) and some of them have even competed at the CrossFit Games.  If you think your kipping Muscle Ups are going to help you crush the workout today, then watch these ladies perform them from a dead hang each time!





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